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SHOCKWAVE protocol 1.COM .4 by KIEFER from DANGEROUSLYHARDCORE.
Disclaimer The “Content” presented herein is for informational purposes only and intended for use by adults capable of understanding the Content and capable of seeking medical advice from appropriately licensed professionals when necessary or appropriate. Always seek the advice of a qualified health provider regarding a medical condition or your ability to apply the Content in a safe manner. the Content is not intended as a substitute for professional medical input or action. Although I have researched various topics extensively and attempted to organize numerous issues associated with diet and exercise in a clarifying manner. All rights reserved worldwide. including here. Please never disregard professional medical advice or fail to seek it in a timely manner because of something you have read anywhere. . Copyright © 2012 Kiefer.
but only of a simple nature. age. 1 . how much you love Lucky Charms and won’t give them up. I included training templates. This is not an ebook with all the answers. This is the basics. Copyright © 2012 Kiefer. Two protocols are presented here. utilizing Partioned Set Ramping (PSR)™. but with limited details. I am developing software tools to make this process easier. then don’t expect an answer. Daily Undulating Periodization (DUP)™. and they’ll be available early in 2012. Setting a static calorie or macronutrient level and not deviating never produces optimal results. at least not from me. introducing each at the exact moment that triggers maximum growth or maximum strength. how you feel and your performance in the gym. it’s free: you get what you pay for. The training split presented here is a pure Shockwave-style. stress level. plus a discussion of your bowel movements. there’s always the Question and Answer Forum on DH dedicated to Shockwave methodologies (http://dangerouslyhardcore. Self-Modulated Progression (SMP)™ and. and the answer just can’t be gleaned from these pages. All rights reserved worldwide. Shockwave Protocols incorporate many training styles and methods. Remember. You’re an adult: figure shit out.com/forum/). Daily and weekly adjustments require attention to how you look. Diet is always the difficult part. I will answer questions as often as I can. but many members have already experimented with and experienced incredible gains with Shockwave.Introduction I’m glad you decided to learn about and experiment with Shockwave Protocols™ from Dangerously Hardcore™. of course. and are your best option for getting the results you want. If your questions require a description of your daily schedule. activity level. I can’t design a program for every person who passes through the Dangerously Hardcore site. all the methodology needed to create a highly customized program for you. Explosive ConTraction (ELECT)™ repetition performance. and can answer many questions. and determining the number of calories you need for any goal is a crap shoot. Eccentric-Loading. If a question burns in your heart.
usually 3 to 4 repetitions per partition. at which point you may choose to use normal rep performance for your final few reps. usually between 12 and 20 reps inclusive broken into partitions of smaller rep ranges. for any scenario. even during extreme situations like pre-contest training and dieting. Using Shockwaves. • ELECT Copyright © 2012 Kiefer. During the first part of the week. allowing you to push harder than possible with a normal straight set.Terminology • Shockwave Protocol A method of combining diet and training with specialized components to avoid CNS burnout. The DUP 2 2c14426968ce5b578f904a92dcd9148fslvj73synm21011r . Standing for Eccentric-Loading. The repletion consists of lowering the weight through the eccentric part of the movement in 1 second. every day. The first partition is done with an extremely light weight using ELECT rep performance. A portioned set starts with a target repetition range. every workout. ELECT is a method of performing a single repletion to produce maximum strength gains. For example. Immediately after completing this partition. Explosive-ConTraction. only 5 partitions are performed. you would perform a high-volume set on chest. you may train chest hard and very heavy using a 6-rep/set scheme. of lighter weight. select a higher weight and perform the next partition. shooting for 12 reps or more. • PSR Partitioned-Set Ramping (PSR) allows maximum stimulation of the motornerves. just one or two. Continue until the last partition (normally. “releasing” the tension right before reaching the turnaround point. Later in the week. All rights reserved worldwide. competitors consistently add muscle while reaching insanely low levels of body fat. • DUP Daily Undulating Progression (DUP) is a method of adjusting how we train a muscle or muscle group within a single week to accelerate gains. to grow and get stronger consistently. but more may be appropriate). maximum central-nervous system (CNS) stimulation without over-stimulating or burning out the CNS. then exploding into the contraction which should raise the weight as rapidly as possible on each repetition.
thus limiting gains for weeks to come. • SMP Trying to push-through a workout.or upcoming-week’s training. you need to stick to the slow lane. Your body tells you when it can go 0 to 60 in under 4 seconds and when. even when your body is wrecked. 3 . All rights reserved worldwide.exercise is normally chosen to complement the prior. or sticking to a senselessly high-volume training schedule simply because you were told to can be detrimental. Self-Modulated Progression (SMP) is when you listen to your body and adjust accordingly. instead. Copyright © 2012 Kiefer. Shockwave Protocols create a scheme to help you always train at the maximum level your body can handle without going past and blowing-out your CNS.
The female version of Shockwave Protocols will be covered in an upcoming series on a new site focused on female Super-Heroes In Training called BeautifullyHardcore. and with a high enough percentage of body fat at the outset of the program this Shockwave can also produce significant fat loss while adding quality muscle mass. no one’s complaining.com/). The series will be called.com (http://beautifullyhardcore. • Shockwave Protocol: Ripped This program is for those who want to get shredded. breaking through barriers they’ve fought with for years. I’m not going to tell you what it is in a free ebook). • Shockwave Protocol: Jacked Copyright © 2012 Kiefer. this will almost get you there (there’s some tweaking to be done when you get under 10% body fat. and no. There shouldn’t be much I need to add to that description. All rights reserved worldwide. 4 . Jacked and Ripped.Protocols This booklet contains basic plans for two types of protocols. while keeping all of their hard-earned muscular gains and most of their strength. although I have to be honest. I might have screwed up a little on this one because people report great size gains but also surprising strength gains. Super Hero In Training: The Female Blueprint. The Jacked Shockwave is designed for extremely lean gains in muscle mass. If you want to take it to the extreme. Despite my apparent miscalculation. Keep in mind that this Shockwave builds muscle and is not optimal for strength gains. It’s great for nearcontest level results as well as shedding a bit of that saggy love-handle fat.
absolute recovery and maximum efficiency. if the target is 8 reps. Progression means increasing weight. I describe each level below. no more missed lifts. Achieving this with every training session means uninterrupted growth—no more de-loading weeks. If you feel exhausted. The Shockwave Training Program. stop at Level 1. no more overtraining—but it also means doing just enough work. lets the body—the trainee—reach maximum anabolic signaling and minimum catabolic signaling every training session. and not too much. That’s it. This is when listening to the body makes or breaks the training. This methodology assumes and depends on the body always residing in a state of perfect performance. Read about ELECT at http://dangerouslyhardcore. Failure to do so means failure. The weight should be light. Always perform all Level 0 movements. manageable and rep performance is rapid yet controlled. There are 5 levels of movements in each session and the goal is to work through as many levels as you feel capable of performing on a given day. long set for each ELECT movement. • • 5 . Level 2: These are the auxiliary movements and performance is like any normal training plan: a weight should be chosen such that the desired number of reps is just obtainable. choose a Copyright © 2012 Kiefer. Anyone who has a body knows this is a crock of shit. • Level 0: As you might expect. no more lethargy. creating one. Doing just enough challenges lifters at all experience levels because training protocols dictate exact volumes for each session.Shockwave Training System™ The Shockwave Training Program™ is a single integrated resistance training schedule that underlies all of the Shockwave Protocols. Amped and ready to tear down cinderblock walls with your teeth? Run the full gambit through to Level X. these are warm up exercises. The absolute minimum goal of any training session is to complete all Level 1 movements. Its purpose is simple: maximize anabolic signals and minimize catabolic signals. There should be a minimum of rest between each mini-set. reps or volume every time the athlete enters the gym. i. The way it works is simple. however.com/?p=542#elect. All rights reserved worldwide. Level 1: These movements employ the Eccentric-Loading Explosive ConTraction (ELECT) rep performance strategy. resting no more than a couple minutes between sets.e.
• • weight in which you can get 8 reps but a 9th would be impossible. training biceps on back day. You want to complete the appropriate workload in the shortest amount of time possible—remember. Perform these movements on the days when you feel invincible in the gym. The training split with indentified labels follows. The resistance program may seem time consuming. e. The weight should be heavy. Rest no longer than 3 minute between sets Level U: This level incorporates Daily Undulating Periodization (DUP) into the program and helps maintain and increase strength during Shockwave Training. the training sessions zip by. All rights reserved worldwide. Copyright © 2012 Kiefer.g. the workload will change depending on how your body feels. but considering that each 5-set ELECT movement lasts about as long as one normal set. more so than any other periodization scheme yet studied. Rest no longer than 3 minute between sets Level X: The extra or extreme level movements. Every time you train. These movements specifically enhance CNS activation. but if done improperly— you couldn’t get your ego under control—they will slow or even halt gains. but doable—this is not the time to max-out or miss a lift. 6 . to optimize DUP and to avoid pre-exhaustive conflict. keep moving. I designed the split for ample recovery.
All rights reserved worldwide. Kickbacks Tuesday: Legs Level 0 0 1 1 X 1 2 2 1 2 Exercise Sumo Dead Lift Leg Extensions Squats Angled Leg Press Squats Leg Curls Stiff Leg Dead Lift Seated Calf Raise Angled Calf Press Tibialis Raise Performance WU WU ELECT ELECT Pause-Press ELECT Normal Normal Normal Normal Sets 3 3 5 5 1 5 2 AFAP 3 3 Reps 8 12 3 3 2 3 10 100 8 12 Exchange 7 .Shockwave Training Split Monday: Chest and Bis Level 0 1 1 2 X U 1 1 2 U Exercise Bench Press Incline Iso Hammer Press Decline Bench DB Pullover Bench Press Pulldowns BB Curls Close-Grip Chins Hammer Curls Triceps Rope Pushdown Performance WU ELECT ELECT Normal Pause-Press Normal ELECT ELECT Normal Normal Sets 3 5 5 2 1 3 5 3 2 2 Reps 10 3 3 8 2 8 3 3 10 10 Exchange Incline BB Press Dips-Elbows Out Copyright © 2012 Kiefer.
All rights reserved worldwide.Wednesday: Core Level 0 1 2 Exercise Ab Wheel Wood Chops Landmines Performance Normal Normal Normal Sets 3 2 3 Reps 10 10 20 Exchange Thursday: Shoulders. Friday: Back Level 0 0 1 1 X 2 1 1 2 U Exercise Pulldowns Dead Lift Dead Lift 1-arm DB Row Dead Lift Close Grip Pulldowns DB Shrugs High-Wide Pulley Rows Bent Over DB Side Laterals DB Bench Press Performance WU WU ELECT ELECT Pause-Pull Normal ELECT ELECT Normal Normal Sets 3 2 5 5 1 3 5 5 3 2 Reps 10 8 3 3 1 8 3 3 10 10 BB Shrugs BB Row Exchange 8 . Tris Level 0 0 1 1 2 X 1 2 U Exercise Chest Stretch Cable Side Laterals Smith Machine Shoulder Press 1-arm ½ DB Upright Row Side Laterals Push-Press Smith Mach Close Grip Bench Dips Standing Concentration Curls Performance WU WU ELECT ELECT Normal Pause-Press ELECT Normal Normal Sets 2 3 5 5 2 1 5 2 2 Reps 30 sec 10 3 3 8 2 3 10 10 Floor Press DB Side Laterals Shoulder Press Cable Upright Row Exchange Copyright © 2012 Kiefer.
I understand that not everyone can schedule their training at this time and the book covers how to adjust. excluding Level X. 2) Training Schedule: Since the diet is Carb Back-Loading. If you don’t feel up to it on any given day. preferably with a different movement each week.dangerouslyhardcore.com/979/buy-the-carb-back-loadingbook/. Level X should be attempted once per week. All rights reserved worldwide. Try to walk a total of 1. your training should be done sometime between 3 and 7) and the details of how to eat on this schedule is laid out in the Carb Back-Loading book. workouts should ideally start after 3pm and end before 7pm (i. 9 . The details can be found at (the book will not be available again until Jan 1st): http://www. Copyright © 2012 Kiefer.5 hours Here’s how to get started on your path toward being “that guy” in the gym that everyone wants to look like.Shockwave Protocol: Jacked Training Time Commitment Per Week: 6. 1) Diet: The diet portion for the Jacked Shockwave is Carb Back-Loading™.e.5 hours each week— three 30 minute sessions of dedicated walking at a brisk pace would be ideal (don’t include walking from the couch to the refrigerator or walking from cubicle to cubicle at work). 4) Cardio Work: This one’s tough. don’t worry about it. but are too scared of to talk to—because you’ll look like a beast. 3) Training Session: In each session the goal is to get through as many levels as possible.
Avoid doing Fartlek sessions within 2 hours of any resistance Copyright © 2012 Kiefer. you may feel depleted and lethargic from the chronic lack of carbohydrates—especially if this is your first time using such a plan. In general.Shockwave Protocol: Ripped Training Time Commitment Per Week: 7. 4) Cardio Work: You will need to perform a total of 1 hour of high intensity interval training (HIIT) done in a particular fashion. 3) Training Session: For each session. But if that day comes when you feel like an ox on methamphetamines. On these days.5 hours Ready to get ripped? All those bullshit ads you see all over the web are a joke— literally—compared with this. Ideally. It’s easier than implementing the Jacked Shockwave. it’s okay to have the post-workout shake immediately after training. train in the afternoon on your splurge night. repeat. 10 2c14426968ce5b578f904a92dcd9148fslvj73synm21011r . Each set of intervals lasts 5 minutes and you should add another 5 minutes of cool down at the end. If you cannot manage to time your training with Carb Nite. the intervals are as follows and are best performed on a spinning cycle: Warm up at a slow pace for 4 minutes. For the Ripped Shockwave. 1) Diet: The diet portion for the Ripped Shockwave is Carb Nite®. you should do two 35 minute sessions per week (6 intervals followed by 5 minutes of cool down) or three 25 minute sessions (4 intervals followed by 5 minutes of cool down). even if that occurs well before 10am. the goal is to get through all levels except Level X. your goal should be Levels 0. 30 seconds. On most days. 1 and U. sprint with all-out effort for 30 seconds. If possible. Level X is appropriate. Only in rare instances will Level X be worth attempting while on the Ripped Shockwave. The details can be found at http://carbnite. If you train first thing in the morning. 2) Training Schedule: There is no optimal schedule for resistance training while on Carb Nite except for the night you splurge on carbs. which was HIIT long before there was HIIT. don’t worry too much about it.com. it’s interval training consisting of very short spurts of full-out intensity followed by long recovery periods. what is called Fartlek training. All rights reserved worldwide. and eat carbs immediately after and on through until bed.
All rights reserved worldwide. 11 . Maybe a Sunday hike. In addition. Copyright © 2012 Kiefer. find time for one solid hour of brisk walking per week.training session except core day (Wednesdays).
can’t figure out what the hell ELECT means and think all this suggestion of skipping breakfast and loading up on leucine sounds lame. If you decide to try either of these programs. I’m the one who’ll decide if you’ve earned it. please consider taking before photos. take an after picture and post them both on the forums. Copyright © 2012 Kiefer.com/DHKiefer ) If you’ve read through this entire ebook and have no idea what Blend D or Blend H is.com/forum/).youtube. and at my own whimsical discretion). then you need to take a look at where this all started.Last Things This is more of an epamphlet than an ebook. 12 . All rights reserved worldwide. When you look so bad ass that you can’t stand it anymore. You should be well acquainted with most of the exercises in the program and you can find demos of those that may not be familiar on YouTube (http://www. and I’m sure the questions are forming already.com. DangerouslyHardcore. I am happy to give you a spotlight on my blog if you’ve earned it (and yes. use the Question and Answer Forum at Dangerously Hardcore (http://dangerouslyhardcore. Now go make some Shockwaves. Like I said in the introduction.